Lats on Fire: The Ultimate Pull-Up Guide
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- Опубликовано: 20 июл 2024
- How to get the most from your pull ups?
00:00 Intro
00:51 How to bias lats? Simply.
03:45 Do we need to do pull ups?
05:15 Tips to make them better
08:09 Closing
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Lengthened partial weighted neutral grip and shoulder width pronated grip pull ups have been the most key to my major lat growth since August 2023. I credit most of my growth to progressing these to about 30kg for 10 from bodyweight along with cable cross body pull arounds on a bench for bracing to 50kg for 10
Good work my dude!
What is a cable cross body pull around
@@kiddfamilyfarmllc9962 Setup a bench in front of a cable, grab the handle with one hand and turn to the right for the right lat and to the left for the left lat so you end up pulling across the body to get a full lat stretch since it wraps around your ribcage. Jeff Nippard made a short about it, the short was about best new lat exercises, just instead of doing it kneeling, sit on a bench pushed against the cable station for stability and max force output
This background music is very calming
Pullups have been a great addition to my routine. I am heavy ao they are very hard. But worth it
Nice one!
One tip that may be helpful. I feel like the lats often work best when the resistance (bodyweight or bar) moves in an arc, rather than merely straight up and down. So on neutral grip pull ups, I try to pull not just up, but up and back, and my negatives are down and forward. So as I come up, I try to move back (keeping my arms in front of my body) and as I drop, I move forward. With that motion, I feel my lats more. By moving forward on the negative, I get a better stretch at the bottom--maybe too much according to the biomechanics gurus, because my shoulders are flexed almost 180 degrees, but I don't worry about whether the lats may not be working optimally at the start of the rep.In Steve's demonstration, he is doing the back and forward movement too, but I try to conscious of it and accentuate it. For me, it seems to help me feel my lats. Your mileage may vary.
Awesome video, thank you!
I've been struggling with progressing my chin-ups. I've been stuck at 20kg plate for sets of 6-8 for months at a bodyweight of 82.5kg. I started adding a top set of 3 with 30kg and then a dropset of bodyweight at the end, and while I feel really sore after it, I'm not progressing. I am a little bit because my bodyweight has gone up 3kg. But that's six months of progress.
I love pull-ups. I never want to not do them, but while every row always goes up, pull-downs and pull-ups are super slow to progress.
I'm gonna try your advice in this video, because it's the lats I'm trying to target with the chin-up. I'm gonna rotate to a neutral grip and cut out the top range (which always gasses me out and prevents me from being explosive at the bottom range).
Hope the advice helps, and definitely take into consideration your bw going up as progress.
I like weight full ROM shoulder width Neutral Grip Pull Ups, i take the set to the point where i can no longer do a full ROM and right after that i jump up and lower myself down under control for another extra reps. These Partials are FUN to utilize to finish up each set.
Nice one, decent way to go!
One set full rom with bw only, then two sets of partials with added weight.
Nice man, you're a lot stronger partial right?
@@ReviveStronger yes 👍😊
With my weighted pull up training I normally do 4-8 heavy top sets with 50 kg and lighter back off sets using 40-20kg with stricter form and full range of motion but using lengthened partials on my top sets.
If you want to bias your lats even more, keep your legs (and the added weight) slightly in front of the body and don’t let your lower back to arch and your ribs to flair out. Otherwise you are not fully stretching the lats at the bottom.
yea guys don't often talk about this. more hollow body is prob more lat focused than the arched back.
@@patrickjulius7352 yeah, and not even hollow body, which is great but hard, specially weighted. Just neutral back and ribs stacked on top of the hips.
@@matriaxpunk my problem is that to do that well you need to have legs straight down or slightly in front but I'm a little too tall so have to bend my knees.
@@patrickjulius7352 you can bend the knees but keep the femurs in front of the body, trying to slightly flex the hips and tuck the pelvis.
5:04 you can micro load even further by drinking some water (easy 1ml-1g conversion) :D
these used to be one of my favorite exercises ever even as a kid growing up !! until i injured my pec doing them a couple years ago loL now they irritate my shoulder on that side womp womp 😔
Oh damn sorry to hear that.
@@ReviveStronger lolol it's all good 🤣 someday I'll get back to repping them out !!
Whats yor thoughts on Push Up and decline Push ups( equivalent to a incline Bench Press) for Chest gainz? I got a better Pump from this than from Bench Press or Smith or DB Bench Press
If you can load them well, they're EXCELLENT movements!
When would you recommend doing the pull up ? The first movement or the 3rd or 4th
If my primary goal is hypertrophy right now (just trying to be jacked and look my best, not competing or anything), but I also have a long-term secondary goal of combatting age-related degeneration in strength, size, bone density, etc... to maintain maximum health and mobility as I get much older, do you think doing primarily full ROM is a better choice than lengthened partials to maintain strength throughout the entire range of motion since that may be a bit more specific to translating to real-world mobility since tension can be applied anywhere in the ROM in day-to-day life?
I'm currently in my early 30s, been lifting consistently for 17 years but most of that time was doing at home bodyweight + dumbbells + bench + pull-up bar programs like P90x and Body Beast (wasted so much time on these!! 🤦♂).
I did go to the university gym for about 4-years before going back to at-home workouts when I graduated. I joined a commercial gym about 2 years ago, but it's only been about 1 year of me having a pretty dialed-in hypertrophy-optimized program with more traditional equipment/exercises, more rest between sets, and RP style mesocycles with proper progressive overload, so I never really got much muscle growth/strength until pretty recently.
I've dived into the science on hypertrophy a TON the past 2 years and lengthened partials do seem to be equal or better for hypertrophy, and focusing on the lengthened positions/stretch seems to be great for improving mobility, but I just don't know if I should be focusing more work on the partials or full ROM or 50/50 or something since I have general health goals that right now are secondary but I'm sure will become more primary as I age, but I also feel like I'm still almost a newbie in terms of my size/strength gains and I'm FAR from where I'd like to be in terms of size so I'd like to grow as much as possible too.
Bro is that jiriya !!!!!!😢
He is indeed on my forearm, love me pervy sage.
For the algorithm
man the lengthened partial craze is so unfounded. the science behind it is weak. need to listen to Paul Carter and chris Beardsley break all that down.
Do you not find it odd so many other researchers within the evidence based space think differently to them? Helms, Iraetel, Schoenfeld, Menno to name a few.
For back lengthened partials are amazing. Atleast for me honestly I think you could build muscle just using very heavy weighted stretch for back.
Or maybe don’t listen to the two cynical contrarians and get a bit of nuance in your life 💀